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  6. Mustard Greens Raw vs. Ground beef

Mustard Greens Raw vs. Ground beef — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and ground beef

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, ground beef is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than ground beef.
  • Mustard Greens Raw have less saturated fat.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Mustard Greens Raw vs Ground beef infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +248.5%
Contains more PotassiumPotassium +59.3%
Contains more CopperCopper +108.9%
Contains less SodiumSodium -72.6%
Contains more IronIron +38.4%
Contains more ZincZinc +2236%
Contains more PhosphorusPhosphorus +186.2%
Contains more SeleniumSelenium +2022.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin KVitamin K +8779.3%
Contains more FolateFolate +71.4%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +403.3%
Contains more Vitamin B5Vitamin B5 +143.8%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14540%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Ground beef DV% diff.
Vitamin K 257.5µg 2.9µg 212%
Vitamin B12 0µg 2.49µg 104%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 5.84mg 51%
Protein 2.86g 23.87g 42%
Selenium 0.9µg 19.1µg 33%
Cholesterol 0mg 88mg 29%
Saturated fat 0.01g 6.073g 28%
Fats 0.42g 15.37g 23%
Vitamin B3 0.8mg 4.026mg 20%
Monounsaturated fat 0.092g 7.322g 18%
Vitamin A 151µg 3µg 16%
Phosphorus 58mg 166mg 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.12mg 13%
Choline 0.5mg 73.2mg 13%
Calories 27kcal 241kcal 11%
Copper 0.165mg 0.079mg 10%
Vitamin B6 0.18mg 0.311mg 10%
Iron 1.64mg 2.27mg 8%
Calcium 115mg 33mg 8%
Vitamin B5 0.21mg 0.512mg 6%
Vitamin B2 0.11mg 0.171mg 5%
Potassium 384mg 241mg 4%
Magnesium 32mg 17mg 4%
Polyunsaturated fat 0.038g 0.408g 2%
Vitamin B1 0.08mg 0.051mg 2%
Carbs 4.67g 0g 2%
Sodium 20mg 73mg 2%
Folate 12µg 7µg 1%
Net carbs 1.47g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.32g 0g N/A
Manganese 0.009mg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.121mg 0%
Threonine 0.923mg 0%
Isoleucine 1.055mg 0%
Leucine 1.861mg 0%
Lysine 1.976mg 0%
Methionine 0.614mg 0%
Phenylalanine 0.931mg 0%
Valine 1.172mg 0%
Histidine 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.4%
Contains more ProteinProtein +734.6%
Contains more FatsFats +3559.5%
Contains more OtherOther +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +7858.7%
Contains more Poly. FatPolyunsaturated fat +973.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.